Exercise library
Full body
Barbell Thruster
- Primary muscle
- Full body
- Also works
- Quads, Shoulders, Glutes
- Equipment
- Barbell
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Hold the bar in a front-rack position and descend into a full front squat. Drive up explosively out of the squat and use that momentum to press the bar overhead to lockout. Lower the bar back to the rack and flow directly into the next squat.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the full body — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Clean and JerkBarbellCarry & conditioning
- Barbell Clean and PressBarbellCarry & conditioning
- Barbell Hang CleanBarbellCarry & conditioning
- Barbell Hang SnatchBarbellCarry & conditioning
- Barbell High PullBarbellCarry & conditioning
- Barbell Power CleanBarbellCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the full body: